WOD
 | Tue, Jan 25 2022 |  |
| CrossFit 20220125 | Clean and Jerk Max | CFA Kids - Week 49 - Skill Day | Pullup Program 20220125 | Home WOD 20220125 | Other Results |
CrossFit 20220125
(Time, Rx+, Rx2, Rx3)
Warmup
Barbell Review
- Front Squat
- Push Press
- Clean & Jerk
(note: there will be 5 mins after the last athlete finishes the WOD, to perform a max weight Clean & Jerk)
WOD:
- 100 Double Unders
- 21 Front Squats
- 21 Push Press
- 100 Double Unders
- 15 Front Squats
- 15 Push Press
- 100 Double Unders
- 9 Front Squats
- 9 Push Press
Rx+ 115/75
Rx 95/65
Rx2 75/55, 60 sec DUs or attempts
Rx3 65/45, 100 Singles
Post-WOD: 5 Mins to get a max Clean & Jerk (record max in separate tab)
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| Levi | 11:00 Rx | | | Tracy L | 9:22 Rx2 | | | Josiah | 9:33 Rx2 | | | Coach E | 6:29 Rx3 | | | Sushant | 9:00 Rx3 | | | Brittney | 9:25 Rx3 | 55# | | Sheridan | 9:38 Rx3 | | | James H | 9:45 Rx3 | | | Christina | 10:39 Rx3 | | | Sara | 11:04 Rx3 | | | Heather | 13:40 Rx3 | | | Clarice | 11:33 | 35# | | Primadelia | 13:00 | 45-35# |
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Clean and Jerk Max
(Weight,  Cleans)
Find Your 1 Rep Max Clean and Jerk Weight
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Planned: Tue,Nov26,2024 Sat,Oct26,2024 Wed,Feb28,2024 Tue,Feb6,2024 Sat,Jan13,2024 Mon,Mar7,2022 Tue,Jan25,2022 Sat,Jan1,2022 Sun,Apr25,2021 Mon,Feb22,2021 Wed,Feb17,2021 Mon,Jan25,2021| 1st | 142 Rx | Coach A Sat, Mar 9, 2024 | | 2nd | 140 Rx | Coach E Wed, Feb 28, 2024 | | 3rd | 120 Rx | Tracy L Sat, Oct 26, 2024
Coach B Wed, Feb 28, 2024 | | 1st | 225 Rx | Joey P Sat, Oct 26, 2024 | | 2nd | 215 Rx | Coach C Tue, Feb 6, 2024 | | 3rd | 210 Rx | Joe K Wed, Feb 28, 2024 |
| Josiah | 205 Rx | | | Levi | 205 Rx | | | Sushant | 145 Rx | | | Coach E | 120 Rx | | | James H | 115 Rx | Baseline | | Brittney | 100 Rx | PR | | Sara | 100 Rx | | | Sheridan | 85 Rx | | | Clarice | 65 Rx | |
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CFA Kids - Week 49 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
25 Jumping Jacks
5 Inch Worms
5 Around the Worlds
Skill: Review Overhead Squats
Review Squats & Bar Grip
Overhead Squats 5-3-2-1
WOD: BENCHMARK - Modified Nancy (2nd time!)
5 Rounds of
100 m Run
5 Overhead Squats
Rx 15#
Rx2 10#
Rx3 PVC
Game: Floor is Lava
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| Patrick | 7:37 Rx | | | Tina | 5:53 Rx2 | |
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Pullup Program 20220125
(Check In)
Cardio/Shoulder Warmup
3 Rounds:
- Wrist stretches
- Overhead Banded Shoulder Stretch
- Overhead Banded Shoulder Circles
- Max-1 Pushups
2 x 5 easy pullups
EMOTM x 24 (alternating)
- 2 to 4 Tempo Pullups (2 sec up/2 sec down)
- 2 to 5 Deep Strict Dips
- 2 Strict HSPU (select challenging depth)
Accessory: 3 Rounds
- 6 Straight Leg Lifts (use stall bars)
- 5 GHD Back Extensions
- 4 Bat Wings (5 sec hold at top)
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| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Omar | Yes | | | Ankur | Yes | | | Coach J | Yes | |
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Home WOD 20220125
(Time)
Warmup: 4 sets:
:15 single-unders
:15 air squats
:15 DB overhead walk / arm
– Rest :30 between sets.
then warmup Front Squats, Push Press, and Jump Rope (if you have one)
WOD:
- 100 mountain climbers
- 21 weighted front squats
- 21 weighted push presses
- 100 mountain climbers
- 15 weighted front squats
- 15 weighted push presses
- 100 mountain climbers
- 9 weighted front squats
- 9 weighted push presses
You may use a Jump Rope instead of Mountain Climbers at 100 singles (or work on 90 secs of Double Unders each round)
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